Serotonin is a key neurotransmitter, or chemical, in the brain that regulates how we feel each day. Reduced levels of serotonin in the body could result from poor diet, stress, or lack of sleep and exercise. Many people can feel depression, anxiety or lack of motivation with low serotonin levels. However, a balanced diet, along with certain vitamins and exercise, can help boost the mood.
Vitamin B-6
Vitamin B-6, also known as pyridoxine, is a water-soluble vitamin. The body tends to use it up rapidly in times of stress. This important vitamin is needed for the synthesis of serotonin, according to MayoClinic.com. It is common to have mild serotonin deficiency with a poor diet and lack of vitamin B-6. This vitamin can be easily replaced by eating a variety of foods such as cereal grains, carrots, spinach, milk, cheese, fish and meat. Multivitamins also contain vitamin B-6. The recommended daily allowance of vitamin B-6 is 1.3 mg in adult men and women. Serotonin levels also may drop if your diet is low in vitamins C and E.
Omega-3 Fatty Acids
Omega-3 fatty acids play a role in serotonin levels, according to Dr. Barry Sears, the noted biochemist, creator of the "Zone Diet." Lack of omega-3s may contribute to depression due to low serotonin levels. Also, omega-3s in fish oil can help improve blood flow to the brain, providing nutrients to neurotransmitters such as serotonin. Foods high in omega-3s are the cold-water fish such as tuna, salmon and mackerel. Other food sources are walnuts and flaxseed. Fish oil supplements can also be purchased over the counter. Consult a health care provider before taking supplements.
Calcium and Magnesium
Calcium and magnesium both help assist with serotonin production. These can be obtained in a daily diet. Calcium is a key player in transmitting impulses throughout the nervous system which would include the neurotransmitter serotonin. The National Institutes of Health recommends daily intake of 1000 mg. Magnesium is needed to help with biochemical reactions in the body including the synthesis of neurotransmitters. The recommended daily value is 400 mg.
